Moving the Bar Again

I was still very sore yesterday, but managed to walk 14 holes of golf before it started raining. I think that helped me loosen up actually. Got a solid 9.5 hours of sleep last night. Was out in the garage before lunch.

Engine Builder – Max Aerobic Power

24 Rounds

  • 30s Row
  • 30s Rest

The goal was to get near a 1:36/500m pace, which I did a few times. My average distance was 155.17 with a range of 157-153, slightly down from 1.5 months ago when I did 20 rounds with a 155.25 average and a range of 156-154. That difference in average only amounts to two total meters though. My distances were:

157-157-156-156-156-154-156-156-
155-155-155-155-153-155-155-155-
154-155-154-155-154-155-155-156m

Went to the 4pm class. It’s been 3.5 weeks since I picked up a barbell and today seemed like a good day to try a few things. Scaled back the weight to keep it light.

Warm-up

  • 3:00 Machine
  • 3 Rounds
    • 10 Russian Kettlebell Swings (44#)
    • 5 MB Cleans (20#)
  • Power Snatch
    • 6×45#
    • 6×75
    • 3×95

Weightlifting

10:00 EMOM

  • 3 Power Snatches (115#)

Felt good to move some weight.

Conditioning

E3M – 6 Rounds

  • 10-15 Push Jerks (95#)
  • 10-15 Toes to Bars
  • 10-15 Hang Power Cleans (95#)
  • 10-15 Handstand Push-ups

The Rx weight was 115 pounds and the notes said Rx+ should add 1 rep to the movements each round. My plan was to stick to 10s, keep the barbell movements unbroken and split up the gymnastics to 2×5 for each movement. I cruised through the first round in under 90 second and then Kinde says, “You guys should do Rx+.” I figured since that round went so well and I had scaled the weight I would give it a try. The first three rounds weren’t too bad, but after 13 got nasty!

After my first clean I went for the quick bounce method and my back did not agree, so I had to take the bar down to the knees on every rep and do a proper hang clean, which is much slower. I split all of the T2B up in 2 sets, 5-5, 6-5, 6-6, 7-6, 7-7, and 8-7. Was a bit surprised those felt so good and I wasn’t wearing my grips. Cleans were all unbroken. For HSPU I think I did 10, 11, 6-6, 5-4-4, 5-5-4, and 5-5-5. I missed the 3 minute clock in the 5th round, after finishing the HSPU I had to go straight to the jerks and split that 8-7, otherwise every other round of jerks was unbroken. I got through the cleans a few seconds before the 18 minutes was up and then finished off my HSPU, which was probably in the 19:00-19:30 range.

75 HSPU is a lot, especially combined with 75 push jerks!

Last Day in Utah

Another 7am drop-in at CrossFit St. George.

Engine Builder – Anaerobic

5 Rounds

  • 400m Row
  • 5:00 Rest

My goal was < 1:34/500m and I ended up 3.2 seconds faster overall. Last time 1:15.0 was my fastest and these are my times: 1:15.1, 1:14.7, 1:14.8, 1:14.6, 1:14.5.

Conditioning

  • 15-10-5 Strict Handstand Push-ups
  • 15-10-5 Toes to Bars
  • 45-30-15 Air Squats

Came up with this one last night. Thought I might be able to keep all sets of five, but wasn’t able to using the AbMat and 25# plates compared to my big mat at home. I think I did 3×5, 5-3-2, 2-2-1 on the HSPU. All sets of fives on the T2B. Squats were slower than I’d like, but had to recover a bit before going back to the HSPU. Finished in 7:20.

Midline

3 Sets

  • 60 Hollow Flutter Kicks
  • 30 Plank Jumps
  • 20 Floor Wipers
  • 1:00 Rest

This took me 7:34.

Much Needed

After realizing I’d done something 8 days in a row I took a well-deserved and much needed complete rest day on Friday. Got up for the 9am class this morning. My back is still pretty tight.

Warm-up

  • 400m Run
  • Line Drills

Conditioning

Partner Workout

  • 8:00 AMRAP – 20-40-60…
    • Calorie Row
    • Burpee Over Rower
  • 2:00 Rest
  • 8:00 AMRAP – 20-40-60…
    • 2x Plyo Lunges
    • HSPU
  • 2:00 Rest
  • 8:00 AMRAP – 20-40-60…
    • Wall Ball (20#, 10′)
    • Toes to Bar

I teamed up with Connie. She did 8 calories to my 12 and we alternated sets of 5 burpees. Got through the 20 and 40 there. In the second AMRAP I substituted those movements in place of hang power cleans and push presses because of my back. We split everything in sets of 5s so I was doing 10 lunges each time it was my turn. We got through the 20, 40, I had one set of 10 lunges left to finish the first part of 60. We split wall balls in sets of 10 and T2B in 5s. Finished the 20-40-60 wall balls and 48 (I did 23) of the 60 T2B. She was doing knee raises which gave me almost no rest.

Accessory

3 Sets

  • 21s (30-25-25#)

Back to the originals. It was nice to switch it up to the other version for a few weeks, but I don’t think they worked very well. First time doing a set with 30s!

A friend came over to cut up some trees that fell during the winter, so I was hauling a bunch of logs around. Then I took a truckload, carried the wood around some more, and stacked it for another friend. Was planning to row tonight, but I’m whooped after moving all of that wood.

Farmer’s Stand?

Still got that minor thing in my back. Out in the garage before lunch.

Engine Builder – Speed

2 Rounds

  • 9:00 Airdyne
  • 3:00 Rest

Was probably around 79-81 RPM. Did 3.6 miles both rounds and 302-304 calories.

Went to the 4pm class.

Warm-up

  • 15 cal Row
  • 15 Hand Release Push-ups
  • 15 cal Row
  • 12 PVC Passes
  • 15 cal Row
  • 10 Strict Pull-ups

Strength

5×5 Strict Pull-ups

These were actually after some of the early sets of benching.

Bench Press

  • 5×45#
  • 5×95
  • 5×135
  • 5×165
  • 5×195
  • 5×215
  • 5×230
  • 5×240

Almost didn’t make that last rep! Just 5 pounds under my best for a set of 5.

Conditioning

Partner Chipper

  • 100 cal Row
  • 50 Strict Handstand Push-ups
  • 100 Chest to Bar Pull-ups
  • 50 Strict Handstand Push-ups
  • 100 cal Row

This looked rough on paper! Partnered with Weston. We split the row in sets of 25 then HSPU and C2B in sets of 5s. I was able to do all of my HSPU strict and unbroken! The second time through them actually felt better. After 2-3 sets of C2B I switched from butterfly to a regular kip, which I always forget about when there is a lot of volume; lets me keep going much longer. Never had to come off the bar. The workout didn’t end up being as hard as I expected. I rowed around 1,600-1,700 cal/hr my first two times and then more like 1,500-1,600 at the end. We finished in 21:23.

Accessory

4 Sets

  • 10/10 Single Leg KB Deadlift (62#)
  • 40/40s Single Leg Stand (62#)

The single leg deadlifts didn’t feel the greatest on my back. First time trying the stands with a weight and it really wasn’t bad at all. Would you call it a Farmer’s Stand? LOL

My Highest WHOOP Strain

Didn’t get as much sleep as I’d like last night, but feel pretty good. More importantly I had pancakes for breakfast since it’s Sunday.

Warm-up

  • 5:00 Assault Bike (42 cals)
  • Dead Hang & Shoulder Stretching

Conditioning

  • 4:00 EMOM5 Burpees
    • 5 Strict HSPU
  • 1:00 Rest
  • 3:00 AMRAP10 Goblet Squats (53#)
    • 6 Box Jump Overs (24″)
  • 4:00 Rest, Then Repeat

The burpees should be very fast to create fatigue going into the strict handstand push-ups. I was able to get every set of HSPU unbroken, but the last set in the first cycle was hard and then the last 2-3 sets in the 2nd cycle were a struggle. My quads got super pumped during the goblet squats. In the first cycle I was marking off rounds on the board, which just wasted time in such a short workout. Skipped that in the second cycle and did better. I did 3+12 and then exactly 4 rounds.

Accessory

3 Sets

  • 50′ KB Dead Walk (44# KBs)
  • 50′ KB Walking Lunges (44# KBs)
  • Dumbbell Curl 21s (25#)

Got some of the idea here from a T-Nation article and video.

Midline

3 Rounds

  • 20 Hollow Rocks
  • 50 Hollow Flutter Kicks
  • 30 Plank Jumps
  • 30 Russian Twists (20kg plate)
  • 1:00 Rest

My upper abs were cramping up from the combination of hollow rocks and flutter kicks. Was able to do every movement unbroken, with my only extra break being between the rocks and kicks is the third round. Finished in 7:41.

Went golfing and played a quick 18 holes in a cart.

Engine Builder – Interval

3 Rounds

  • 5:00 Airdyne
  • 1:00 Rest

I wanted to shoot for 82-83 RPM and my average was probably close. I got 173-174-177 calories and went 6.09 miles or 9,800 meters.

All of the activity made for my highest strain day on WHOOP so far and since I waited so late to publish this, it won’t go up much more tonight.

Burning 4,500 calories was a good excuse to get some ice cream. 🙂

Unrecovered PR

I guarantee I’m not going to any time soon, but I keep thinking I want to redo 19.5 to put in a better effort. Hopefully I stop thinking about it after today’s workout. I have to remember I got through these last three workouts with a significant injury, which prevented me from attending classes; I haven’t been able to squat at all or press any weight overhead. It will still be close to my best, if not the best, Open percentile ranking in the 8 years I’ve done it.

My quads and traps are incredibly sore today. Probably worse than post-Karen DOMS. Went to open gym at noon.

Warm-up

  • 3:00 Assault Bike (33 cals)
  • Dead Hang & Stretching
  • Shoulder Passes

Conditioning

J.T.
21-15-9

  • HSPU
  • Ring Dip
  • Push-up

The first time I tried this hero WOD, we greatly underestimated it and had to scale back to 21-11. Then two summers ago I completed it in 10:06. My goal for today was to go sub nine. The plan was 3×7, 3×5, and 5-4 for both types of push-ups and all triples for the dips. Figured it would come down to the ring dips.

I ended up doing 3 equal sets for all HSPU. Ring dips were 7×3, then 2 sets of 3 and the rest quick singles. For push-ups I struggled through 3×7 and then did triples the rest of the way. Finished in 8:04 for a 2:02 PR!!

  • 108-72-36 Double Unders
  • 36-24-12 Goblet Lunges (53/35#)
  • 12-8-4 Burpee Broad Jumps

Missed two dubs in the first round after 71 in a row and I don’t think I missed in the other sets. I thought the lunges were going to be harder than they were. Took me 8:01.

Accessory

3 Sets

  • Dumbbell Curls – 21s (25#)
  • 10/10 Single Leg Glute Bridges (squeeze at the top)
  • 30s/30s Single Leg Stand (squeeze glute)

Midline

4 Rounds

  • 10/10 Side V-ups
  • 20 Leg Circles
  • 10/10 Wood Choppers (25#)
  • 20 Plank Jumps
  • 20 Flutter Kicks

Took 10:23, which is 2:17 quicker than about a month ago. Wonder if the plank jumps will fire up my hip flexors like last time.

I planned to do some rowing intervals tonight, but my WHOOP recovery is only 12% and Mom is visiting for the night, so cancel that. Tomorrow will probably be a complete rest day, unless I get back in the green. Either these Open workouts are really blowing me up or the cardio work is more taxing than I’d expect.

Another Tweak!

Here are my updating rankings after 19.2. I’m switching to using a percentile, which is standard compared to saying “top X%” like I have in the past. Last weekend I spent a lot of time creating an epic spreadsheet of my results in every Open and each workout. Cool data to have going forward.

19.2

Open Men: 21,830/164,227 (86.7%)
Masters 35-39 Men: 3,457/33,391 (89.6%)

Overall

Open Men: 16,760/183,948 (90.9%)
Masters 35-39 Men: 2,402/37,204 (93.5%)

My placing in the workout was down a bit from 19.2, but good enough to rise in the overall standings for both divisions. Getting even one clean at 225# would have been a huge jump in the rankings for that workout. It still turns out to be my best two-week start to an Open. Let’s keep it rolling…

Warm-up

  • 5:00 Assault Bike
  • Dead Hang
  • Banded lat opener
  • Lunges
  • Step-ups
  • OH DB Hold

WHOOP said my recovery had only gone up from 37% to 44% with almost 9 hours of sleep last. I felt great this morning and my back had recovered quite well. I was moving well through warm-ups. Then I went to move my dumbbell across the gym and TWEAK as I stood up. Fuck!

Conditioning

CrossFit Games Open Workout 19.3

  • 200′ Dumbbell Overhead Walking Lunge (50#)
  • 50 Dumbbell Box Step-ups (50#, 24″)
  • 50 Strict Handstand Push-ups
  • 200′ Handstand Walk

Details:

  • 10:00 time cap.
  • Lunges and handstand walk are 25′ lengths with a 5′ section for each rep.
  • Step-ups must alternate legs.
  • HSPU use a 24×36″ box for hands, though the fingers may extend past the line.

My plan was to switch hands every 50 feet of lunges. I was fine starting out with my left arm, but with my right shoulder bothering me lately I could only go 25 feet, so I switched the dumbbell every 25 feet the rest of the way. Got through those in 2:41.

I went right to the corner of the box and got in to it. I felt my back on every box step-up, which was fucking horrible. I kept trying to figure out if there was a way I could step-up to limit the shot of pain, but there wasn’t. I supported the dumbbell over a shoulder with one hand under the head of it. I think I moved it side to side after 16, 30, and 40 reps. My tiebreak was 6:42. Ugh, four minutes is a lifetime on that movement.

By the way, I have to mention how stupid the alternating step-up standard is. It slows everyone down and it’s nearly impossible for both the judge and the athlete to keep track of since it’s not an efficient or fast way to do step-ups.

I wanted to do doubles for the HSPU as long as possible with no more than a 5 count rest. Unfortunately my back affected me coming off the wall too, but I adjusted that easily to not affect my timing or anything. I got through 8 or 10 reps doing doubles when I started to feel the second rep getting slow so I changed to singles with shorter rest. That worked surprisingly well and I was able to quickly get back on the wall for another rep. Squeezed out a double before the buzzer for 31 strict handstand push-ups!

I had no expectation of finishing those 50 even though I would have loved to get just 5 feet of handstand walking since I’ve been working on the skill. Maybe next year.

Going in to this workout I was hoping to be done with the box around 5:30 or 6:00 at the latest, but the back tweak and shoulder issue really changed that. On BTWB a score of 124 was the 90th percentile so that was my goal (even though I rarely hit that 90+%). My score of 121 almost got there so I’m really happy with the effort. Currently it ranks in the 88th percentile on BTWB, so after more scores come in it’ll be right there with my 87 and 85 ranks for 19.1 and 19.2.

This is my best three-week start to the Open due to consistent placing. I hope I don’t wake up with a really bad back in the morning and it can recover for 19.4. Especially since I’m flying out to San Diego on Tuesday for a little vacation. I’ll be out there for Friday Night Lights and hopefully battle by buddy Bryan.

Strength

Bench Press

  • 10×45#
  • 8×95
  • 8×135
  • 8×155
  • 8×175
  • 8×185
  • 8×195

Don’t need my back to bench. Matches the 8×195 I did in January, which felt good after those strict HSPU.

Got home and putzed around for an hour before hitting my cardio so I could relax for the rest of the day. I’m on vacation all week!

Engine Builder – Speed

2 Rounds

  • 8:00 Airdyne (AD2)
  • 4:00 Rest

Based on recent intervals I hoped to hold 80 RPM for these. I was in the ballpark, seeing 79-80 quite a bit when RPMs came around on the monitor. My calories were 258 and 262 with distances of 3.13 and 3.15 miles.